Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m				load
Cycling	17	19:55:00	283.35	(14.2/h)	456.0	(22.9/h)					248.0
Running	19	14:52:39	105.76		170.2		600				328.1
Orienteering	10	10:31:42	53.87	(11:44)	86.69	(7:17)	1955	120 /	165c	72%	285.8
Core O'Clock	9	1:30:00									14.0
Total	35	46:49:21	442.97		712.89		2555	120 /	165c	72%	875.9

3:10

0:00

» now

Thursday Mar 31, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Core O'Clock 10:00 [1]

Wednesday Mar 30, 2016 #

Running 45:00 [3] 10.4 km (4:20 / km)

This was an attempt at a tempo run. 10 minute warm-up, plan was 30 minute tempo. Problem was that from 18 minutes on my body was really hurting. I got to 23, was running really hard, and saw my pace was 3:50/k. After that I saw no point in doing a workout if my body wasn't ready to exercise at a high level.

I've been sick this week and sleep has been unfortunately scarce. So tomorrow will be an off-day. Mainly to sleep more.

Tuesday Mar 29, 2016 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Easy night run in CDC with Ricardo Garcia Dengra. Good way to end my birthday.

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Core O'Clock 10:00 [1]

Sunday Mar 27, 2016 #

Orienteering 32:20 [5] ** 4.7 km (6:53 / km) +195m 5:42 / km
spiked:21/25c

CEO Middle Distance

A beachside map, open forests. It would have been fast if it weren't for the three previous races and the sandy terrain. So it was a bit slower for everyone.

Solid race. Andreu won in 28:XX. I finished in 11th.

I made two mistakes that took me out of placing higher, namely not spiking 15 and 16.
2drerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Starting first meant I got a four minute warm up. Was sure to focus on my mantras and the process.

Saturday Mar 26, 2016 #

Running warm up/down 20:00 [3]

10 AM

Orienteering 30:40 [5] *** 5.1 km (6:01 / km)
spiked:20/22c

CEO Relay

Was in the mass start, really fun, but got given a crappy forking. All the other elite runners had a different number 1 so I was immediately alone. I saw the pack in front of me but I wasn't able to make up the distance.

Fun course at any rate that sent us barreling through swamps and sinking into mud.

2drerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

5 PM

Orienteering 18:19 [3] ** 3.2 km (5:43 / km) +40m 5:23 / km
spiked:12/17c

CEO Sprint

Not a great race. Several bad routes and slip-ups. I think the cause was the lack of a proper warm-up. The organization provided a 20 meter by 1 meter section of gym floor in the quarantine where everyone had to warm up. I was able to very slow jog for 3 minutes while constantly fighting for space. Not ideal to get into the race mindset.

Map:
https://goo.gl/photos/FRA6XxgbH3pa3KzAA

Running warm up/down 10:00 [3]

Friday Mar 25, 2016 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Orienteering 1:31:42 [4] 10.5 km (8:44 / km) +470m 7:08 / km
spiked:17/21c

Spanish Champs in Galicia. Solid race. Antoñico won in 1:18. I would've finished 13th if they put foreigners in the results (a few strong Portuguese guys ran also). Ran comfortably at 3:30/k on the dirt roads. Good stuff.

I can see a few bad routes. Not sure why I didn't see the route to 7. Now it seems so obvious.

2drerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Core O'Clock 10:00 [2]

Thursday Mar 24, 2016 #

Running 30:00 [3] 6.0 km (5:00 / km)

Pre-race along Madrid Rio

Wednesday Mar 23, 2016 #

Cycling 1:30:00 [2] 32.0 km (21.3 kph)

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Running 27:35 [3] 6.5 km (4:15 / km)

Wednesday Night Workout

Workout was 5x1k@I on 3 min rec

Did this in Bosque. A circuit of dirt paths with gentle rolling hills.

Times:
3:11
3:13
3:04
3:10
2:54

The hills took consistency out of the paces. But the effort was there. Felt very strong on the last one.

Tuesday Mar 22, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Core O'Clock 10:00 [1]

Running 1:00:00 [3] 12.0 km (5:00 / km)

Easy run vagabonding through CDC.

Monday Mar 21, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Sunday Mar 20, 2016 #

8 AM

Core O'Clock 10:00 [2]

10 AM

Orienteering 3:00:48 [3] ** 26.89 km (6:43 / km) +915m 5:45 / km
spiked:18/20c

The Liga Orientación Multiaventura put on by my friend Juanma in El Pardo. Not too difficult navigationally speaking throughout most of the course. A few bobbles in the area with the deep gulleys. More than anything else, it was a fun way to get in a solid long run by myself on a Sunday. It's been a while since I've used punch cards also. My technique is rusty and slow.

He also has a number of special challenges throughout the course (archery, microsprint, etc.) I now know how to get an oreo from my eyebrows into my mouth without my hands. Oh what an exciting time we live in.

Saturday Mar 19, 2016 #

Orienteering 44:25 [4] **** 4.4 km (10:06 / km)

A tough middle in La Jarosa with Antoñico and Andreu.

I didn't run this course too well. But the bright side is that Andreu and Antoñico had difficulties with it also. Antoñico was able to hold it together and ran 35 high, and Andreu was just in front of me at 42. It took all of us until about 8 or 9 to understand how the terrain was mapped. It also didn't help that the map didn't have north lines. I consistently ran off bearing because of this.

Once that happened we did get into a flow.

2d Rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Running warm up/down 45:00 [3] 8.0 km (5:38 / km)

Friday Mar 18, 2016 #

Orienteering 1:17:56 [3] 9.0 km (8:40 / km)

Multi-technique + Control picking.

Rough footing and loads of rocks slowed down the overall pace. Didn't feel too much flow on this course.

Didn't have too many problems with any of the controls except for 23, where the green was MUCH less crossable than the map advertised.

2dRerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

7 AM

Core O'Clock 10:00 [2]

Thursday Mar 17, 2016 #

Cycling 1:30:00 [2] 34.0 km (22.7 kph)

Running 1:00:00 [3] 11.0 km (5:27 / km) +350m 4:42 / km

1.5 times the backbana course. I went straight here after work to cut off the 20 minute run from my house and get my time in on the interesting terrain. Note for future Greg: wear high socks so as to not get stung by stinging nettles.

Wednesday Mar 16, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Orienteering 1:00:00 [3] 11.0 km (5:27 / km)

Corridor in CDC.

Wanted to upload the quickroute map of this, unfortunately I can't find it.

7 AM

Core O'Clock 10:00 [2]

Tuesday Mar 15, 2016 #

Cycling 1:30:00 [3] 35.0 km (23.3 kph)

Running intervals 40:00 [5] 6.0 km (6:40 / km)

Workout Wednesday... on a Tuesday

Plan was 8-10 x "500" (485) @ R pace on 1:30 rest

Times:
1:21 (500:83)
1:25 (87)
1:24 (86.5)
1:26 (88.5)
1:25 (87)
1:26 (88.5)
1:25 (87)
1:28 (90)

Followed by 15x10sec repeats up a 10 meter hill.

Feeling good, but I decided not to push my Achilles and that eight intervals were enough.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Monday Mar 14, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

7 AM

Core O'Clock 10:00 [2]

Sunday Mar 13, 2016 #

Running 1:20:00 [3] 16.0 km (5:00 / km)

Easy "long" run through CDC with Luisma, Cosme, and Manu. We did most of it of trail. A good run to get everyone back together.

Saturday Mar 12, 2016 #

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)

Orienteering 39:06 [3] 6.4 km (6:07 / km) +160m 5:26 / km
spiked:14/16c

Middle distance in La Berzosa

I put out some of the controls, so this wasn't an official race. However I hadn't seen 90% of the course.

I focused on two ideas before this race with two words that represented them. Smile and bubble. Smile represents simply enjoying the course, the sport, the atmosphere, the whole process essentially. Bubble represents being in my bubble, focusing on my race and my process. It went well. I really enjoyed it a lot more.

Achilles felt good.

Error time: 0:46

Errors:
-Poor entry into 8
-Poor exit out of 10

Causes:
-Lack of planning.

Solutions:
-Fairly obivous.

3d Rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)

Orienteering 48:26 [4] **** 3.9 km (12:25 / km) +175m 10:09 / km
spiked:18/22c

MadNight in Canto del Pico

Pretty solid race in Canto del Pico with star guests Andreu, Antoñico, the one and only Luisma, and a group of Swedes including Ludvig Ahlund.

Error time: 5:00

Errors:
-Too low on 13
-Too far left on 17 (Although I made up for it but went right by the control. There weren't any reflectors on the controls)

Causes:
-Both mistakes were because I let the hill, green, and rocks push me around.

Solution:
-This is fine. It was faster running there. I just need to maintain map contact and be able to recover the distance run in the wrong direction.

3d Rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Friday Mar 11, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Thursday Mar 10, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Orienteering 8:00 [3] 1.6 km (5:00 / km)
22c

Enjoyed two Microsprints that I set up in the mini-pine forest. Achille's felt great, but I'm going to give it another day just in case. This weekend has a lot of activity coming up with Andreu and Antonio coming to visit.

Wednesday Mar 9, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Tuesday Mar 8, 2016 #

Running 55:00 [3] 11.0 km (5:00 / km)

A test run to see how the Achille's is. It's much better, but not there yet. Since I was going to take these weeks to rest anyway, and I don't have an important competition for two and then three months, I'm going to take some rest these days and make sure it is fully healed before starting up intense training again.

But I still got to enjoy this microsprint. I'm going to make courses out of this. For now I was just having fun.

Map:
https://goo.gl/photos/aPafid8s6kjuGmx4A

Satellite:
https://goo.gl/photos/tSVQtVPzidqTQrEM9

View from southeast:
https://goo.gl/photos/Q6uFVLqZPUNfYzwH6

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Monday Mar 7, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Sunday Mar 6, 2016 #

Note

Left Achille's tendon is not in great shape. I had trouble walking yesterday. Today I can walk fine, but running is out of the question. I'll head out for a spin on the bike later.

I blame my Icebugs which are a bit too small. They rubbed my right heel raw, so I think it was putting too much pressure on my left heel. My Achille's doesn't like getting hugged that tight.

Cycling 1:20:00 [2] 30.0 km (22.5 kph)

Great social ride with Ben and Franchi. Achille's was still a little sore. But it's improved a ton.

Saturday Mar 5, 2016 #

Running warm up/down 45:00 [3] 8.0 km (5:38 / km)

Warm up and cool down. Achilles felt a little tight, but not bad.

Running race 27:34 [5] 6.3 km (4:23 / km) +250m 3:39 / km

Inaugural Madrid Backbana

My Achille's was hurting during all this which slowed me down. But I had Stephen Schelander with me. A college teammate with a 14:26 5k PR and a 3:46 1,500 PR. He's great on roads and on the track, but trails are my playground. He couldn't hold with me the entire course. He said the downhills were too jarring.

I made a few wrong turns and tried to adjust as best I could. I ended up running 300 meters further.

A good start, but I know I can do a lot faster.

2d Rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Thursday Mar 3, 2016 #

Running 55:00 [3] 12.0 km (4:35 / km)

Easy run in CDC with Stephen, Heidi, and Melanie.

Wednesday Mar 2, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Core O'Clock 10:00 [1]

Running intervals 27:30 [5] 6.0 km (4:35 / km)

Wednesday night workout

3x1200 (1k@t, 200@r) on 3 min rec

2x800@i on 90 sec rec

Times:
3:54 (3:21+:33)
3:53 (3:19+:34)
3:54 (3:20+:34)
2:30
2:30

Felt quite easy.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)

Tuesday Mar 1, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Running 40:00 [3] 8.0 km (5:00 / km)

Easy run through CDCI to start off this "break." More than anything else, these two weeks are to let my mind rest during the week while maintaining fitness. I've got a long road ahead in this season. Burning out is undesirable.

« Earlier | Later »